Page 27 of the book, in Pranayama
4-7-8 Breathing for Sleep (and Why It Makes Some People Dizzy)
How to do 4-7-8 breathing correctly, why it can make you lightheaded, what the small studies actually show, and how to adapt it so it helps you fall asleep instead of waking you up.
4-7-8 breathing means breathing in through your nose for a count of four, holding for seven, and breathing out slowly through your mouth for eight. Four rounds take about a minute. It can help you wind down at bedtime, mainly by slowing your breathing and giving a racing mind something simple to count. The long hold is also why it makes some people dizzy, and there's an easy fix for that.
How to do it
- Get comfortable in bed, on your back or side.
- Rest the tip of your tongue on the ridge just behind your upper front teeth, and keep it there throughout.
- Breathe out completely through your mouth, with a soft whoosh.
- Close your mouth and breathe in quietly through your nose for a count of four.
- Hold for a count of seven, without straining.
- Breathe out through your mouth for a count of eight, with the same soft whoosh.
- Repeat for four rounds, then let your breathing return to normal.
The technique was popularized by integrative medicine physician Dr. Andrew Weil, who recommends starting with just four rounds. The ratio matters more than the speed: if seven and eight feel long, count faster.
Why it can make you dizzy, and how to fix it
Lightheadedness during 4-7-8 usually comes from breathing in too deeply, holding too long for your comfort, or doing too many rounds at first. It's usually harmless but unpleasant, and it's the opposite of relaxing.
| If you feel… | Try this |
|---|---|
| Lightheaded or tingly | Take a smaller, gentler in-breath and count faster |
| Panicky during the hold | Use a 4-4-8 or 4-2-6 pattern, or skip the hold entirely |
| More awake than before | Stop after two rounds and switch to plain slow breathing |
| Short of breath | Stop and breathe normally; use the no-hold version next time |
A gentler bedtime version: breathe in for four, out for six to eight, with no hold at all. You keep the long, calming exhale without the part that bothers most people.
What the research actually shows
4-7-8 has been studied far less than its popularity suggests.
- A 2022 study in Physiological Reports tested 43 healthy young adults in Thailand. Right after a few sets of 4-7-8 breathing, heart rate and systolic blood pressure dropped in both well-rested and sleep-deprived participants, with heart-rate variability changes that suggest a calmer state. It measured immediate effects, not sleep.
- A 2023 study in patients after weight-loss surgery found that deep breathing and 4-7-8 breathing reduced anxiety compared with usual care.
- No large trial has shown that 4-7-8 treats insomnia or makes people fall asleep in a minute.
So think of it as a simple calming tool that may help some people wind down, not a sleep cure. For long-term insomnia, CBT for insomnia is the recommended first treatment.
Make it part of a bedtime routine
- Dim the lights and put screens away 30 minutes before bed.
- Do a few gentle stretches, such as our 10-minute bed yoga routine.
- Lie down and do four rounds of 4-7-8, or the no-hold version.
- Let your breathing go back to normal and follow it without controlling it.
- If you're still awake, try a slow body scan or a yoga nidra practice.
Who should skip the hold
Common questions
Can 4-7-8 really make you fall asleep in 60 seconds?
That claim isn't supported by research. It may help you relax, and some people drift off quickly, but most need a full wind-down routine.
How many rounds should I do?
Start with four. Once it feels easy, you can build to eight, but more isn't necessarily better.
Can I do it during the day?
Yes, for stress, though it may make you sleepy. For daytime calm, cyclic sighing has the stronger evidence.
Is 4-7-8 better than box breathing for sleep?
4-7-8's longer exhale tends to feel more sleep-friendly, while box breathing suits focus under pressure. Neither has been compared directly in a sleep trial.
Related guides
- Yoga for sleep: the right routine for your problem
- A 20-minute yoga nidra script for sleep
- Bhramari (bee breath) for calm and sleep
Sources
- Vierra J et al. Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports, 2022 — 43 participants; immediate effects of 4-7-8 breathing
- Aktaş GK, İlgin VE. The effect of deep breathing exercise and 4–7–8 breathing techniques applied to patients after bariatric surgery on anxiety and quality of life. Obesity Surgery, 2023 — anxiety after surgery
- American Academy of Sleep Medicine: Behavioral and psychological treatments for chronic insomnia disorder in adults, 2021 — CBT-I as first-line treatment
